Macro partitioning

Soybean protein supplementation provides superior or equivalent improvements in muscle mass, strength, and recovery compared to animal-based proteins (specifically whey), particularly in non-resistance or mixed training contexts, whereas pea and rice proteins show no unique anabolic advantage over whey.

If you are an athlete looking to build muscle or recover, soy protein is a highly effective alternative to whey, often matching or exceeding its benefits for strength and lean mass. Pea and rice proteins are also effective, performing similarly to whey, so you do not need to pay a premium for whey if you prefer plant-based options. Focus on total protein intake and training consistency rather than obsessing over the source, unless you have specific digestive sensitivities.